If you’re looking to add a little something extra to your kettlebell workouts, then check out these 7 killer variations. And if you want to dive even deeper into it, be sure to sign up for my upcoming Kettlebell Ballistics Workshop here (you can join us in person in Sacramento, CA OR remotely / via Zoom from anywhere in the world!): https://forestvance.lpages.co/kettlebell-ballistics-workshop-with-forest-vance/
7 Kettlebell Swing Variations
1 – HardStyle Kettlebell Swing 2 – Dead Stop Swing 3 – 1 Arm Swing 4 – Hand to Hand Swing 5 – Walking Swing – Side to Side 6 – Walking Swing – Forward 7 – Double Kettlebell Swing
Watch the video that shows each of these kettlebell swing variations in detail HERE.
Hope to see you at my upcoming Kettlebell Ballistics Workshop!
Chippers are typically some kind of monumental, grinder of a workout where a series of movements are all linked together, one after another. The idea is to push the metabolic condition and mental limits, all in one session. It’s one of those workouts that you love to hate. You get to do a bunch of stuff, burn a ton of fat, and test your limits all in one session. What more could you ask for? 🙂
My kettlebell expert friend Funk Roberts hasy adapted these great workouts, and use many of the same principles, but make it so that you can do them at home with a couple of Kettlebells and your own bodyweight, in 20 or 30 minutes, three or four times per week.
Check out this sample I created in the style of the program, then go grab the full course here:
“Filthy Fifties” Strength Chipper – You will perform all the reps of each exercise before moving on to the next exercise. Rest as needed to maintain proper form. Record your time to track your progress:
Whether you’re local or located anywhere else in the world, this event is accessible to everyone; sign up now and receive the recording of the workshop afterwards too!
Come join me on February 28th as I open your eyes to the power of kettlebell ballistics; it’s sure to be one unforgettable evening!
Not only will you have a couple of hours dedicated to focusing on kettlebell form and technique, but the event also brings together people who share your passion for kettlebells from the local Sacramento, CA area AND all over the world.
Plus, sign up now and get three jaw-dropping bonuses:
1- Admission to our next 28-day KB Challenge ($47 value!)
2 – The Ultimate Kettlebell Guide e-book encyclopedia ($17 value)
3 – The Core Kettlebell Challenge ebook ($16.49 value)
Don’t miss out—the last few in-person spots are going fast! Click here to join us now:
Love is a complex thing. Why should your kettlebell workout be any different? Kick off the holiday right with this “St. Valentine’s Day Massacre” – Kettlebell Complex :
I’m a life-long 49ers fan, but since our move last year to Kansas City and my brief stint as a Chief 18 years ago, I’m going full enthusiasm with the home team.
The Eagles are looking STRONG though too, it should be a great matchup!
Before you get headlong into celebration mode, I have a special Kettlebells for Abs – Super Bowl workout for you. Try this workout to burn some calories before all your festivities start, then don’t forget to sign up for our Kettlebells for Abs Challenge 3.0 which starts tomorrow on February 13th:
PART 1 – Do as many reps as you can of each exercise in 45 seconds. Rest for 15 seconds between moves. Do 5 rounds total:
Single arm KB swing OR KB snatch (22.5 seconds per side) (12k women / 20k men) Recline rows OR pull ups OR 1 arm KB rows (12k women / 20 k men) Alternating tactical lunge 12k women / 20k men (advanced) Push ups with alternating shoulder tap (knees for beginners / toes for advanced)
PART 2 – Do as many reps as you can of each exercise in 30 seconds. Rest for 10 seconds between moves. Do eight rounds total (four sets per exercise):
Full Turkish get ups (alternate sides each round) (8k women / 16k men) Burpees (choose your version; progress from last week)
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Kettlebells for Abs 3.0 is the all-new way to double your core strength, fix your posture, and look the part – with kettlebells!
If you’re looking for a kettlebell workout that will leave your abs feeling like they’ve been put through a ringer, then you’ve come to the right place. This workout is designed to target your core muscles and give you a serious ab workout.
The best part about this workout is that it can be done anywhere, anytime. All you need is a kettlebell (or two) and some space.
*Check out the video breakdown for this workout on my Instagram at the link below, and give us a follow while you’re there to help us hit our goal of 10,000 followers (we’re just a few hundred away!):
If you liked this Kettlebells for Abs – “Rippers” (sample workout), you’ll LOVE the Kettlebells for Abs Challenge 3.0 – details and sign up now at the link below. The kettlebells for Abs Challenge 3.0 starts on Monday, February 13th – hurry and sign up now!
We’ve got a great abs challenge coming up – the Kettlebells for Abs Challenge 3.0! And to give you a taste of what kind of workout you can expect, I wanted to share with you my kettlebells for abs routine that I did this morning.
This one will work your core in all different ways, PLUS you’ll get some conditioning in at the same time, so you’ll burn fat too!
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Kettlebells For Abs Workout
Do as many reps as you can of each move in 30 seconds, rest for 15 seconds between moves and 60 seconds between rounds. Do 3 rounds total:
1 arm KB swings (right side)
1/4 Turkish get ups (left side)
1 arm KB swings (left side)
1/4 Turkish get ups (right side)
Burpee pull ups (modify as needed; standard burpees if no pull up bar available)
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If you liked this workout, don’t miss out on my upcoming awesome KBs for Abs challenge. Registration opens later this week!
Suspension trainers are the perfect compliment to your kettlebell training.
One of the reasons suspension trainers and kettlebells go together like pieces of a puzzle is because suspension trainers give you great, unique, new and fun ways to work your abs.
If you’re looking to blast your belly fat, then these 3 killer suspension trainer exercises are for you. Let’s get to it!
*If you like these suspension trainer ab exercises, you’ll LOVE Suspension Revolution 2.0. Suspension Revolution 2.0 is a great course that provides 27 full workouts and 191 different exercises to choose from. Learn more at the link below:
The Atomic Push-Ups using TRX will have you feeling the burn! Not only does this killer core exercise blast your abs but it also works your shoulders, chest and hip flexors. If you’re a beginner, don’t feel discouraged: just knock out the push-ups with your knees on the ground.
Hamstring Runners
These look like a mountain climber on your back, targeting those hamstrings. Plus, because you’re in the hip raise position, you’ll be feeling the fire in your glutes, lower back, AND core. Want to level up? Move your feet away from the anchor point to increase resistance. To make it easier, bring both legs in together.
Suspension Trainer Side Planks
This exercise is awesome for working your abs, especially those tough to target obliques. But here’s the thing: with suspension trainer side planks, you’re really taking it to the next level, because your feet aren’t stable on the floor.
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If you’re looking for a great way to work your abs, suspension training is a great option. These three exercises are a great starting point. If you’re looking for even more exercises, Suspension Revolution 2.0 is a great course that provides 27 full workouts and 191 different exercises to choose from. Learn more at the link below:
When asked to recommend equipment for a home workout setup, my first suggestion is always kettlebells. Not only do kettlebells enable you to build lean muscle and burn fat within 20-30 minutes, but they are also very compact.
But the second item that I often recommend is a suspension trainer. Suspension trainers are incredibly versatile and portable pieces of exercise equipment, suitable for beginner, intermediate and advanced bodyweight exercises like push ups, squats and lunges. Plus, they provide an instability which promotes functional movement and core stability––making them an ideal supplement to your kettlebell training.
If you’re looking for an all-inclusive program with various exercises that compliment your kettlebell training, then I highly recommend Suspension Revolution 2.0. This course provides 27 full suspension training workouts and 191 suspension exercises to choose from!
Try this 24-min Kettlebell + Suspension Trainer Total Body Workout workout inspired by Suspension Revolution 2.0, then go get the full program at the link below:
PART 3 – Do the following circuit 2 times, resting for 60 secs between circuits. Each exercise is to be performed for 45 seconds, resting 15 seconds between moves:
Two hand KB swings
suspension trainer side planks (22.5 secs per side)
Side to side lunges
suspension trainer ab roll outs
*See detailed descriptions of how to perform the moves listed in today’s workout plus MANY more in the full Suspension Revolution course HERE.
